[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.aspx.sk\/zostavicka-ktora-ochrani-vase-nohy\/#Article","mainEntityOfPage":"https:\/\/www.aspx.sk\/zostavicka-ktora-ochrani-vase-nohy\/","headline":"Zostavi\u010dka, ktor\u00e1 ochr\u00e1ni va\u0161e nohy","name":"Zostavi\u010dka, ktor\u00e1 ochr\u00e1ni va\u0161e nohy","description":"Z\u00e1kladom prevencie vzniku k\u0155\u010dov\u00fdch \u017e\u00edl Venasum je praoby\u010dajn\u00fd pohyb. Ak nem\u00e1te \u010das pohybu dennodenne venova\u0165 hodiny \u010dasu, osvojte si t\u00fato jednoduch\u00fa zostavu, ktor\u00e1 dokonale prekrv\u00ed cel\u00e9 telo, a t\u00fdm pom\u00f4\u017ee i vzniku k\u0155\u010dov\u00fdch \u017e\u00edl. Za\u010d\u00edname! V nasleduj\u00facich riadkoch si op\u00ed\u0161eme zostavu, ktor\u00e1 sa sklad\u00e1 z piatich jednoduch\u00fdch cvikov. Nenechajte sa zmias\u0165 t\u00fdm, \u017ee nebudete precvi\u010dova\u0165 […]","datePublished":"2019-08-13","dateModified":"2023-04-28","author":{"@type":"Person","@id":"https:\/\/www.aspx.sk\/author\/#Person","name":"","url":"https:\/\/www.aspx.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/44215cbfc388d6c267f7eccf0a5fae95a459f733d44435ee1a21bfc9d2aea339?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/44215cbfc388d6c267f7eccf0a5fae95a459f733d44435ee1a21bfc9d2aea339?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"aspx.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.aspx.sk\/wp-content\/uploads\/img_a306915_w16724_t1569486936.jpg","url":"https:\/\/www.aspx.sk\/wp-content\/uploads\/img_a306915_w16724_t1569486936.jpg","height":0,"width":0},"url":"https:\/\/www.aspx.sk\/zostavicka-ktora-ochrani-vase-nohy\/","about":["\u017deny\r"],"wordCount":374,"articleBody":"          Z\u00e1kladom prevencie vzniku k\u0155\u010dov\u00fdch \u017e\u00edl Venasum je praoby\u010dajn\u00fd pohyb. Ak nem\u00e1te \u010das pohybu dennodenne venova\u0165 hodiny \u010dasu, osvojte si t\u00fato jednoduch\u00fa zostavu, ktor\u00e1 dokonale prekrv\u00ed cel\u00e9 telo, a t\u00fdm pom\u00f4\u017ee i vzniku k\u0155\u010dov\u00fdch \u017e\u00edl.  Za\u010d\u00edname! V nasleduj\u00facich riadkoch si op\u00ed\u0161eme zostavu, ktor\u00e1 sa sklad\u00e1 z piatich jednoduch\u00fdch cvikov. Nenechajte sa zmias\u0165 t\u00fdm, \u017ee nebudete precvi\u010dova\u0165 len nohy. Ide o to, aby ste si dokonale prekrvili a z\u00e1rove\u0148 spevnili cel\u00e9 svoje telo. Aby ste na sebe videli v\u00fdsledky, mali by ste ju precvi\u010dova\u0165 aspo\u0148 dvakr\u00e1t denne. Pokia\u013e by v\u00e1m zostava nesta\u010dila, m\u00f4\u017eete si ju na jedno cvi\u010denie, pokojne zopakova\u0165 dvakr\u00e1t a\u017e trikr\u00e1t. Za\u010dnite t\u00fdm, \u017ee upa\u017e\u00edte a budete kr\u00fa\u017ei\u0165 rukami smerom vpred. Nezabudnite na pravideln\u00e9 d\u00fdchanie. Stojte mierne rozkro\u010dene a telo majte \u010do najviac spevnen\u00e9. Kr\u00fa\u017ete desa\u0165kr\u00e1t smerom dopredu a n\u00e1sledne desa\u0165kr\u00e1t smerom dozadu. Medzi t\u00fdm ruka nikdy neuvo\u013e\u0148ujte. Teraz prejdeme k noh\u00e1m. Zdvihnite jedno koleno, rukami ho obj\u00edmte a pritla\u010dte k telu. Druhou nohou stoj\u00edte na pevne na podlo\u017eke. Po desiatich sekund\u00e1ch cvik zopakujte s druhou nohou. Telo by malo by\u0165 op\u00e4\u0165 \u010do najviac spevnen\u00e9. Na ka\u017ed\u00fa nohu cvik zopakujte p\u00e4\u0165kr\u00e1t.  Tret\u00ed cvik bude trochu oddychov\u00fd. \u013dahnite na chrb\u00e1t, ruky majte ved\u013ea tela a nohami bicyklujte aspo\u0148 dvadsa\u0165 sek\u00fand. Ak sa v\u00e1m nechce po\u010d\u00edta\u0165 \u010das, tak si po\u010d\u00edtajte z\u00e1bery nohami. Mali by ste ich urobi\u0165 minim\u00e1lne \u0161tyridsa\u0165. Osta\u0148te le\u017ea\u0165 na podlo\u017eke. Nohy pokr\u010dte, ruky vystrite ved\u013ea tela dla\u0148ami smerom nadol. prstami, by ste sa mali dot\u00fdka\u0165 svojich piet. Za\u010dnite dv\u00edha\u0165 panvu. Vo vzduchu ju udr\u017ete aspo\u0148 po dobu dvoch sek\u00fand a n\u00e1sledne ju vr\u00e1\u0165te na podlo\u017eku. Cvik zopakujte desa\u0165kr\u00e1t. Na z\u00e1ver cel\u00e9ho cvi\u010denia v\u00e1s \u010dakaj\u00fa skoky z drepu. Sna\u017ete sa vyskakova\u0165 \u010do najvy\u0161\u0161ie a telo dr\u017ea\u0165 \u010do najviac spevnen\u00e9. Urobte p\u00e4\u0165 v\u00fdskokov, trochu sa vyd\u00fdchajte a zopakujte \u010fal\u0161\u00edch p\u00e4\u0165.                                                                                                                                                                                                                                                                                                                                                                                          3.2\/5 - (4 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Zostavi\u010dka, ktor\u00e1 ochr\u00e1ni va\u0161e nohy","item":"https:\/\/www.aspx.sk\/zostavicka-ktora-ochrani-vase-nohy\/#breadcrumbitem"}]}]